How to Keep your Hips Mobile!

Gentle Hip Range of Motion and Stretches

(Exercise videos courtesy of Real Time Rehab)

Disclaimer: This information is for educational purposes only. They are not a substitute for physical therapy or medical treatment. Before you try this or any other exercise program, consult with your physical therapist or doctor.

Single Knee to Chest

• Lie on back with knees bent
• Raise one foot up off surface
• Pull knee toward chest until a comfortable stretch is felt
• Sets: 1
• Repetitions: 3
• Sessions: 1 Every other day
• As Tolerated
• Hold Time: 30 seconds
• Repeat on Both Sides

Hip Flexor Stretch

• Lie on back with one leg hanging over side of bed
• Pull opposite knee tight toward your chest until comfortable stretch is felt
• Sets: 1
• Repetitions: 3
• Sessions: 1 Every other day
• As Tolerated
• Hold Time: 30 seconds
• Repeat on Both Sides

Hip External Rotation with Bent Knee in Supine

• Lie on back with one knee bent
• With stomach muscles tight, slowly lower bent knee away from body and back to midline
• Keep opposite leg straight and hips in contact with surface
• Sets: 1
• Repetitions: 3
• Sessions: 1 Every other day
• As Tolerated
• Hold Time: 30 seconds
• Repeat on Both Sides

Piriformis Stretch

• Lie on back
• Bend one knee up and grab with opposite hand
• Pull leg across the body and up toward shoulder until a comfortable stretch is felt
• Sets: 1
• Repetitions: 3
• Sessions: 1 Every other day
• As Tolerated
• Hold Time: 30 seconds
• Repeat on Both Sides

For a PDF printable version of these exercises go to: http://webapp.realtimerehab.com/prescription/order/6KJ8BK5W

Quality Sleep is as Important as Exercise and Nutrition

Here are some tips from the National Institute on Aging: